Hydration Hacks: Why Water is Key to Your Diet

Staying hydrated is crucial for maintaining overall health and well-being. Studies have shown that approximately 60% of the human body is water. Thus, water is important in a number of body functions such as temperature control and enabling transportation of nutrients and oxygen to the cells. However, despite the knowledge and awareness, the majority of us fall short on the required daily water intake. Let’s delve into the details of proper hydration and a few hacks that can help in increased water intake. With inputs from Dr. Siddhant Bhargava, Fitness and Nutritional Scientist, Co-Founder - Food Darzee:

The benefits of proper hydration
Adequate water intake offers numerous benefits for your health and fitness goals. Adequate hydration helps elevate energy and mental focus reducing complications such as fatigue, headaches and inability to work. Additionally, the intake of water can assist in weight management since it induces feeling of fullness and curbs overeating.

Adequate fluid intake is also important in preventing gut-related disorders. Water helps to relieve constipation and facilitates normal bowel movements. It is also essential a non-negotiable for the success of a nutritional diet as it supports the absorption of vitamins and minerals. Water aids in dissolving nutrients, enabling their absorption in the bloodstream to cells throughout the body. For example, adequate levels of hydration are necessary for water-soluble vitamins like vitamin B and C to be absorbed optimally. Even the healthiest of diet suffers from the overwhelming lack of water needed to reinforce the intake of nutrients. Water further assists in maintaining a proper level of bodily fluids which is necessary for various biochemical reactions that support overall health.

How much water do you need?
Water needs vary due to age, gender, level of activity and health. The National Academy of Medicine recommends that women should consume about 11.5 cups (2.7 liters) of fluids daily, while men should take 15.5 cups (3.7 litres). It takes into account all the fluids obtained from both beverages and food. Approximately 20 percent of our water intake comes from foods, especially fruits and vegetables. Individuals who work out regularly, or live in hot climates tend to require larger amounts of water in order to maintain proper hydration.

Hydration hacks that will increase your daily water consumption
If you struggle to drink your quota of water throughout the day, you can try to include the following hydration hacks in your daily routine:

Use a reusable water bottle: Always carry a reusable water bottle with you as it serves as a constant reminder to drink water. Mobile phones or smart watches with reminders at regular intervals to prompt intake of water can be also used.

Infused water: Infusing water by adding fresh fruits and herbs into it can make drinking more fun and less of a chore. Adding slices of lemon, lime, cucumber and mint along with other ingredients, creates refreshing combinations that taste great and provide additional vitamins and antioxidants.

Fruits and vegetables with water content: Including fruits and vegetables that are high in water content can also be a good option for increasing hydration levels. Foods such as watermelon and strawberries, as well as tomatoes and leafy greens, are rich in water and therefore have an important role in fluid intake. These foods are also packed with essential nutrients.
Drink water before a meal: Having a glass of water before every meal can keep you hydrated, and is also helpful if you are trying to control weight since it can make you feel fuller.

Making water a priority and implementing these hydration tips into your day-to-day life would ensure the needed fluids to support fitness and health goals. You need to be hydrated so that your body can take full advantage of all the nutrients that you eat, which in turn, promote overall wellness.